CrossFit South Bend

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Crossfit South Bend Christmas Party – Saturday January 21st @ 6:00pm

CrossFit Open 2017 Registration is up!

Form Collars For Sale

Megan’s Story – Healthy for life

Next BAFD @ CFSB Date Announced

***Like us here at CFSB? Show us some love by clicking here to review us on google, or here to review us on facebook. (it really does help a lot!)**

Member Referral Program – Always – Want to send your friends a discount to CFSB? Now you can. Click here to learn more.[/x_accordion_item][x_accordion_item title=”Monday 1.16″ open=”false”]A.

20 minutes to complete

Split Jerk 5.5.5

B. CP

Amrap in 10 minutes

3 Split Jerks @ 80% of your 5
10 Toes to Bar
30 Double Unders

C. CD

Amrap in 6 minutes

10 Pass Throughs
30s Ankle Stretch each side

Notes:

A. Split jerks are performed from a rack

B. These split jerks however, are pulled from the floor.[/x_accordion_item][x_accordion_item title=”Tuesday 1.17″ open=”false”]A.

15 Minutes to complete

Back Squat Heavy 7 @ 30X1

B. Aerobic

4 Rounds

30s American Kettlebell Swing
30s Burpees
30s Wall Balls
30s American Kettlebell Swing
30s Burpees
30s Wall Balls

rest 2 minutes between rounds

C. Cool Down – If Time Allows

Coaches Choice

Notes:

B. try to pick a weight and scaling that you can move pretty consistent with.

 [/x_accordion_item][x_accordion_item title=”Wednesday 1.18″ open=”false”]A.

15 Minutes to complete

Power Clean Heavy Triple

B. CP

8 minute amrap

3 Power Cleans @ 80-90% of today’s triple
5 Muscle Ups, 10 C2b, 15 RR

C. CD

2-3 Rounds
10 Pass Throughs
10 L side rocking couch stretch
10 R side rocking couch stretch

Notes:

A. Does not have to be TNG
B. Choose a scaling that makes sense for you, you either have these movements or you don’t today.[/x_accordion_item][x_accordion_item title=”Thursday 1.19″ open=”false”]A.

15 Minutes to complete

Bench Press Heavy 5 @ 3111

B. Aerobic

3 Minutes of Step Ups
rest 2 minutes

3 Minutes Row Max Calories
rest 2 minutes

3 minutes Max 10 Yard Shuttles

C. If time allows

Couch Stretch 2:30 each leg

Notes:

exactly what it sounds like.[/x_accordion_item][x_accordion_item title=”Friday 1.20″ open=”false”]A.

15 Minutes to complete

Overhead Squat 10.10.10

B.

3 Rounds as fast as possible (run in heats)
10 TNG Deadlifts
15 Calorie Row

C.

3 minute hamstring stretch each leg

Notes:

A. This shouldn’t take much working up to, a 10 on most of your overhead squats is relatively light
B. Choose a deadlift weight that you can move through all 10 even in the last round, while looking pretty. Looking for a sub 5 minute finish here, if you aren’t a quick rower this may be an open ended workout though.[/x_accordion_item][x_accordion_item title=”Saturday 1.21″ open=”false”]A.

3 Rounds for times

20 Pull Ups
30 Kettlebell Squats
40 Russian Kettlebell Swings
50 Double Unders

Notes:

rest 1:1, as long as it took you to perform it, rest it. Round up if it makes the math easier.[/x_accordion_item][x_accordion_item title=”Sunday 1.22″ open=”false”]A.

“Camille”

8 minute amrap

3 Snatch Complexes
3 Wall Climbs

Notes:

1 Snatch Complex = 1 Power Snatch, 1 Hang Power Snatch, 1 Hang Full Snatch[/x_accordion_item][/x_accordion][/cs_column][/cs_row][/cs_section][/cs_content]